Many people focus on 'how much to run' to lose weight, but from a Traditional Korean Medicine perspective, overexertion often worsens Spleen Deficiency (Pi Xu). When the spleen's function weakens, water metabolism drops, so even with exercise, swelling persists and fatigue builds up. Therefore, treat the first 1–2 weeks as an 'adaptation period': aim for 30 minutes of brisk walking at 5–6 km/h without getting winded. After exercise, press Zusanli (ST36) to support spleen and stomach (Pi Wei) qi. From weeks 3–4, add intervals: 2 minutes brisk walking + 1 minute jogging; this promotes elimination of Phlegm-Fluid (Tan Yin, unremoved waste fluids). After about a month, you'll first experience lightness in the body and improved digestion, rather than major weight changes. Then you can extend workout time to 40–50 minutes. The key is a sustainable pattern, not intensity. If you usually have cold hands/feet or tire easily, try drinking ginger tea before exercise. In clinical practice, formulas like Bu Zhong Yi Qi Tang (補中益氣湯) may be considered at this stage, but individual constitution varies, so consultation is advised.